Creatine for Women During Perimenopause and Postmenopause: A Potential Ally

Creatine and Menopause

Creatine, a compound that’s gained substantial attention within the athletic community for its ability to enhance physical performance and muscle mass, is stepping into the spotlight for a different reason. Emerging research suggests that creatine could offer significant benefits for women undergoing perimenopause and postmenopause, periods marked by considerable hormonal changes and associated challenges. This blog delves into how creatine supplementation might be a valuable addition to women’s health strategies during these transformative stages of life.

Understanding Perimenopause and Postmenopause

Perimenopause is the transition phase leading up to menopause, characterised by fluctuations in menstrual cycles and hormone levels, particularly oestrogen and progesterone. Postmenopause follows menopause, the point at which a woman has not menstruated for 12 consecutive months. These stages can bring various symptoms, including hot flashes, mood swings, weight gain, and a decrease in bone density and muscle mass.

The Role of Creatine

Creatine’s primary claim to fame is its ability to boost phosphocreatine stores in the muscles, enhancing energy production during high-intensity activities. This is beneficial not only for athletes but also for supporting the musculoskeletal health of perimenopausal and postmenopausal women in several ways:

Muscle Mass and Strength

One of the challenges women face during perimenopause and postmenopause is the loss of muscle mass and strength, partly due to declining oestrogen levels. Creatine supplementation can help counteract this by improving muscle function and promoting lean body mass. This is crucial for maintaining physical strength, balance, and overall quality of life.

Bone Health

Creatine may also play a role in supporting bone health. Research indicates that creatine supplementation, in conjunction with resistance training, can have a positive impact on bone density. This is particularly important for postmenopausal women, who are at an increased risk of osteoporosis and fractures due to a decline in bone density following menopause.

Metabolic Benefits

Additionally, creatine has been linked to potential metabolic benefits, including the regulation of blood sugar levels. This is relevant for perimenopausal and postmenopausal women, who may experience changes in glucose tolerance and an increased risk of developing type 2 diabetes.

Cognitive Function

Emerging evidence suggests that creatine supplementation might also support cognitive function, which can be affected by the hormonal changes during perimenopause and postmenopause. Improvements in memory, alertness, and task performance have been observed, highlighting another dimension of creatine’s potential benefits for women during these stages.

Considerations for Supplementation

While the benefits of creatine are promising, it’s important for women to consider the right approach to supplementation. A typical recommendation includes starting with a low to moderate dose (e.g., 3-5 grams per day) to assess tolerance and effectiveness. There’s generally no need for a loading phase, as often suggested for athletic performance enhancement. It’s also crucial to stay well-hydrated and to consult a healthcare provider before starting any new supplement, especially for individuals with existing health conditions or concerns.


Here are some research studies or information sources that support the benefits of creatine supplementation for women during peri- or post-menopause:

  1. Creatine Supplementation in Women’s Health: A Lifespan Perspective – This review suggests that creatine supplementation can be effective for improving strength and exercise performance in pre-menopausal females. It also highlights the potential benefits in skeletal muscle size and function for post-menopausal females when consuming high doses of creatine, especially when combined with resistance training​​.
  2. A 2-yr Randomized Controlled Trial on Creatine Supplementation during Exercise for Postmenopausal Bone Health – This study found that while creatine supplementation did not affect bone mineral density (BMD), it improved some bone geometric properties at the proximal femur in postmenopausal women. The supplementation, along with exercise, also showed benefits in maintaining lean tissue mass compared with a placebo​​.
  3. Creatine For Women: Research Says it Can Support Mood, Muscle, Strength, and Longevity – This article discusses how peri and post-menopausal women may benefit from creatine supplementation due to the reduction of estrogen, which affects creatine kinase activity. It highlights creatine’s role in energy mobilization, metabolism, and athletic performance, suggesting that supplementation can counteract menopause-related decreases in muscle, bone, and strength by reducing inflammation and oxidative stress​​.
  4. Creatine Benefits in Menopause | The ‘Pause Blog – This blog post shares personal insights into the benefits of incorporating creatine supplementation into a routine focused on increasing muscle mass and strength during menopause. It notes several studies that show benefits in bone density, muscle mass, and performance when adding creatine to resistance training exercises and a healthy diet, aiming to combat the higher risks of osteoporosis and fractures associated with menopause​​.

MY Final Thoughts

For women navigating the complexities of perimenopause and postmenopause, creatine supplementation offers a potential avenue for supporting muscle and bone health, metabolic function, and cognitive performance. As research continues to unfold, creatine may become an increasingly important tool in the holistic management of menopausal health challenges. By adopting a balanced approach that includes regular physical activity, a nutritious diet, and possibly creatine supplementation, women can empower themselves to maintain strength, health, and well-being during these transformative years.

The information provided in this article is for educational purposes only and is not intended as medical advice; always seek the advice of a medical professional before making any changes to your health regimen.

I can help you…

I am a Menopause Support Coach, find out more about how I can help you: